Name: Playbook - Danny Saltos - W3/D1 DAY 7: Full Body (45 Min)
Uploaded: 2023-03-17T16:13:24.891Z
Duration: 45 min
Description: W3/D1 DAY 7: Full Body (45 Min)

Lauren Ledesma

We are halfway though this challenge and now we challenge ourselves even more. Get ready because this week will be tough but don't worry because you are tougher!

We will be performing a series of complex movements that will fire up the engines in preparation for the workout ahead

Bodyweight Cursty Lunge

Banded Knee Tucks

Focus on the squeeze and brining the elbow towards the knee.

Bird Dog Crunch Left to Right

Bird Dog Crunch Right to Left

Quickstart 🔥

This week I want you to challenge yourself and increase the weight if you have the ability to go up. 

This strength block is 3 movements for 3 rounds.  Remember focus on form and keep your technique strong

Do not rest more than one minute in between each circuit. Meaning that you perform both movements back to back and then you rest.

DB Sumo Squat

Jump Squat

Start in a high plank position

Lower yourself to the ground so that your entire body rest on the floor. 

Pause for 1 to 2 seconds. 

Push all the way up to a complete high plank

Chest to floor push up

Strength Block A

This block has two 2 rounds of 3 movements.

Hinge at the hips as you push your butt back 

Slight bend at the knees as you lower the dumbbells toward the ground  

Maintain a flat back throughout 

Squeeze in your glutes as you return to standing position

DB Deadlift

Standing up while holding the bottom position of a single leg deadlift 

Perform a row with your free arm.  

Key points to remember with this move are: 

Keep your abs pulled in.  
Back flat. 
Back heel lifted so that it is in line with your knee, hips, and shoulders.

Hand supported bird dog row LEFT

Hand supported bird dog row RIGHT

Laying on your back with your hands by the side of your hips 

Lift your legs to draw a half circle. 

Tap feet at the top and go back the same path without touching the floor

Abs leg circles (Camila)

Strength Block B

You will perform each move once. Before being able to move on to the next exercise you will need to finish the movement for the prescribed reps or time. The goal here is consistency with effort. Try to complete this as fast as possible while maintaining proper form.

Jump Rope

Start off in a strong plank position with your hands below your shoulders, and your navel pulled in towards your spine with your butt engaged hinge upwards, driving the hips up using your core not just your upper body

Plank to Pike (NYSY)

Keep your torso upright as you perform an alternating reverse lunge. 

Each step back is a rep.

Alternating Reverse Lunge (Camila)

Modify by bending your knees slightly and placing your hands under your glutes

Ab  circles (floor)

Rep Chipper

W3/D1 DAY 7: Full Body (45 Min)

Intro to Challenge: Additional Cardio

Intro to Challenge: Daily Steps

Intro to Challenge: Modifications & Injuries

Intro to Challenge: Nutrition

Intro to Challenge: What to Expect

Good, but I’m curious. When you say4 rounds of 4 exercises, do I do each individual excercise 4 times or cycle through the 4 exercises as a group 4 times. So AAAA-bBBB… or ABCD.ABCD.ABC…

Paola

Better late than never!! Deceptively challenging but soo good! Danny the master of disguised kickass work out 💪

Deepti

Jennifer

W1/D1 DAY 1: Intro Workout (40 Min)

I think this is one of my favorite workouts 🥰 thank you both!!!

Carolina

Thank you Danny and Rachel! Getting me back on track the best way possible 💪🏼

Stephanie

W1/D2 DAY 2: Intro Workout Follow Along (25 Min)

Love, love, LOVED this one. This is exactly what I need at 45. This was a good mix of weights and cardio for my heart. I don’t know if I’m in the majority of your demographic, being in my mid 40’s. However, I do love your philosophy about fitness. I hope you continue to add more classes that have both. Thank you, Danny ❤️

Lourdes

Erika

W1/D3 DAY 3: Intro Workout 3 (45 Min)

This circuit burns don't underestimate this workout.

Lorena

Terri

ANA PATRICIA

W2/D1 DAY 4: Lower Body (45 Min)

The best, the only thing she music is so loud 💕

Ana Paola  Jimenez arriola

W2/D2 DAY 5: Upper Body Follow Along (20 Min)

Yes!! Yes!! Yes!! This was awesome. More of these 45 minute videos that work everything. Thank you Danny❤️🙏 This is exactly what I need at my age.

W2/D3 DAY 6: Full Body (45 Min)

The best like always I need everyday workouts🫶🏻❤️‍🔥

On the lunges, should the weight distribution be to the front leg or back leg or both equally?

The finisher was killer! Thank you 🙏 ❤️

W3/D2 DAY 8: Lower Body Follow Along (25 Min)

W3/D3 DAY 9: Full Body (45 Min)

This was absolutely great workout.!😅😰😓💦

Bina

W4/D1 DAY 10: Full Body (45 Min)

The last 40 seconds were KILLER!! Thank you Danny ❤️🙏

W4/D2 DAY 11: Full Body Follow Along (25 Min)

Veronica

Just what I needed this morning. Thank you , Danny ❤️🙏

W4/D3 DAY 12: Full Body (45 Min)

Never done a sumo uppercut move. Thanks for adding variety ❤️🙏

This one is one of my favorites! 🔥💪🏼

W5/D1 DAY 13 - Bonus Week: Lower Body (45 Min)

Another great one! Thanks Danny ❤️🙏

W5/D2 DAY 14 - Bonus Week: Booty & Arms (25 Min)

The last 12 minutes were invigorating! Also, the Abs flutter & scissors portion was KILLER!! Thank you, Danny ❤️🙏

W5/D3 DAY 15 - Bonus Week: Full Body (45 Min)

Perfect way to warm up on this cold and rainy morning. Thank you , Danny ❤️🙏

W6/D1 DAY 16 - Bonus Week: Lower Body (45 Min)

W6/D2 DAY 17 - Bonus Week: Booty & Legs Follow Along (25Min)

Giselle

W7/D1 Extra: Quickie Booty (15 Min)

Amazing short workout when you don’t feel like doing much but want to move your body! I added one more round 🔥🔥

Tanya

First workout. Took a minute but got a new bike and getting back on the plan. Thanks as always

evan

Thank you. 20 minutes and definitely got my heart going

W7/D1 Extra: Quickie Full Body Follow Along (20 Min)

W7/D3 Extra: Quickie AMRAP Strength & Cardio (12 Min)

The only thought I had during the last 20 min: “it would be a good time for my phone to run out of battery” 
that was horrible but it felt good!! ❤️‍🔥🔥

W3/D1 DAY 7: Full Body (45 Min)

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